TEMPO.CO, Jakarta – It’s no secret that we all want hair beautiful, shiny, and healthy – but many of us don’t realize that the food we eat can help us get it. The truth is, the key to healthy hair is making sure you’re getting (and absorbing, all of the nutrients you need from your diet – before reaching for any vitamins or supplements.
“Diet has a tremendous influence on the health and appearance of our hair, in many ways,” said Molly Kimball, a registered dietitian and podcast host Fueled, as quoted from the Instyle page. “Almost any type of nutrient deficiency can negatively impact hair health. Too little protein or fat, for example, can cause hair loss. The same is true for micronutrient deficiencies such as vitamins C, D and E, iron, zinc, niacin and biotin. “
If you suspect that you are deficient in any of these macros or micronutrients, Kimball recommends seeing a doctor for deficiency testing. nutrition to find the root cause of problems and correct imbalances. Here are diet changes that nutritionists recommend to get and maintain the hair of your dreams.
Diet for healthy hair
1. Protein Rich Foods
Kimball says that a lack of protein can lead to thinning and loss of hair, which is why a protein-rich diet is so important when it comes to hair health. Plus, “amino acids like cysteine and methionine [dari protein] “It is very important in the synthesis of keratin, a type of protein that gives our hair elasticity and shine,” he explained.
So, how can you make sure you receive all the protein your body needs?
“An easy rule of thumb is to aim for at least half a gram of protein per pound of healthy body weight, up to one gram of protein per pound,” advises Kimball. Lean meats and eggs (which are also good sources of biotin, he adds) are great choices, but if you follow a plant-based diet, you have plenty of options. Here, a list of some expert-approved protein-rich foods that you should add to your diet such as fish, Greek yogurt, lean meat, Skinless poultry, eggs, nuts, wheat germ, tofu and non-GMO soy based products. others, bone broth and collagen peptides.
Fat gets a bad reputation, but Kimball says you shouldn’t be afraid of getting the healthy fats your body needs. But how do you know which fats are good and which to avoid? Kimball suggests looking for long-chain polyunsaturated fatty acids, such as omega-3s. Stock up on foods like salmon, walnuts, olive oil and avocado to ensure you get the right fats in your diet.
3. Vitamin D
This one definitely needs more work. Kimball says it’s highly unlikely you’ll receive enough vitamin D – experts recommend getting 800 IU to 1,000 IU daily – from food alone to meet your body’s needs.
“Few foods are naturally good sources of vitamin D. For example, a tablespoon of cod liver oil provides 1360 IU of vitamin D (but how many of us do?), A three-ounce serving of wild-caught sockeye salmon has about 570. IU, and fortified milk has only 100 IU per cup, “he said.
So assuming you don’t eat cod liver oil every day – how are you going to get your vitamin D supply? “The sun is our best source of vitamin D so far,” said Kimball. “Most people need about 10 to 15 minutes in direct sunlight (at a time when your shadow is shorter than yours).” Of course, however, too much exposure to UV rays can cause skin and hair damage, so you should limit your time in the sun.
So if you don’t get time to sunbathe every day and you’re still deficient in vitamin D, you can try some of the supplements here. Kimball suggests supplements containing vitamin D3, which will efficiently and effectively increase your vitamin D levels.
Also read: How to Use Rice Water to Grow Hair
4. Vitamin E
Another nutrient that Kimball thinks is important for hair health is vitamin E. Getting enough vitamin E can lengthen and thicken your hair, as well as improve scalp health. “Adding 100 mg daily has been shown to increase total hair count,” says Kimball. “And while this is easier to achieve by supplementing with vitamin E, every little bit helps.” Some of the best food sources of vitamin E include almonds (7.5 mg per ounce), sunflower seeds (9.3 mg per ounce), and wheat germ oil (20 mg per tablespoon).